The choice of the aerobic preparation of the programmes today are so big that can be and confused — what advantage, if on the basis of choosing to pay attention to the deal at the time, what should be the duration of the training session, to get the best result? These and many other questions are discussed next.
What is aerobics?
All of the processes in the human body can be divided into aerobic fitness, which includes oxygen, the anaerobic, in which oxygen is not required. Strength training will increase the processes of anaerobic — damaged muscle tissue during exercise, to further repair and strengthen in response to training tension. Aerobic the same the load will not effect so rigidly lihasrakud — this will speed up the oxidation process, which led directly to increases energy.
It is known that aerobic exercise takes a lot more energy than power. Probably just for this popularity is related to aerobics is to the members of the fairer sex. The more that aerobics and looks much more feminine if the hair loss difficulties and dumb. For the sake of fairness it should be noted that the purpose of bodyweight strength training loads also need — a complex of aerobic.
In general, such a physical burden, such as aerobics, has the following advantages:
- large energy consumption;
- an effective workout for the cardiovascular system;
- coordination of the development of the movements, plastic, grace;
- if lack of equipment or special conditions;
- ways to deal with both at home independently and in groups, to increase motivation;
- a large selection of training centers programs.
Aerobics is not suitable if a large excess weight is, as is strongly the burden of the joints who are obese and so overwhelmed. For the same reason, cautiously at aerobics should take and people are sick of the joints. In any case, before class is highly recommended to consult your doctor.
How to correctly do aerobics?
Located in the aerobic difficulty of the exercise, it is important to pay attention to such aspects:
- Before a workout is worth a good warm up joints: rub heat creams, hot and stabilized by means of knee pads, elbow pads, elastic bandages.
- During exercise it is important to monitor the pulse: if PULSE is not high enough, the workout is not effective if it is too fast the PULSE load on the heart is too big. In order to calculate your own personal corridor, within which should be the heart beat during exercise, subtract 220 your age calculate by 0.6 and 0.8 from the numbers obtained are in accordance with the minimum and maximum PULSE. An example of the calculation of the 40: 220 – 40=180, 180 x 0.6=108, 180 x 0.8=144. Thus, forty years of human PULSE during aerobics should be as large as 108 to 144 beats per minute.
- The duration of the classes will be selected individually from the old light, fitness, health. Aerobic workouts aim for losing weight must be short. It is 20 to 40 minutes (depending on intensity of movement) of the body is spent on glycogen replenishment in the muscles and in the liver, and only then begin to use the deposited fat. Exception – short high-intensity interval workout, but they are only available for trained people.
Terpsichorean aerobics slimming
All kinds of biggest of popular, or dance a aerobics. And it's no wonder — the result is a workout not only increases the up to 500 Kcal, but it is greatly improved mood. From the pros also improve the plasticity and coordination of movements.
Terpsichorean aerobics, which, in turn, is divided into several areas:
- Belly dance. Belly dance, on the one hand, is known for his direction of the choreographer's art and another popular type of women's group's activities in the weight and accessories of the body. Excellent view of the activity: improves posture, flexibility, grace, uses all muscle groups, even the deep, so difficult to download. Allows you to adjust the load, increases sexuality and even promotes the importance of women's health.
- Strip dance. Strip-neurostimulation — "seduction" with a modern twist. Sensual movement is not only to improve women's shapes, but also increase the libido and also external attractiveness of the girls. Take the complex belongs to the usually brings together an entity, in fact, dance and stretching.
- Jazz aerobic in. Greatly improves posture, performed at a moderate pace, smoothly and continuously. Here are a lot of wavy movements with free plastic hands, which give a large burden on the spine. This kind of aerobics fits well for girls with choreographers of the preparation.
- Hip-hop aerobic in. Considered to be the most energetically costly in view of the aerobics. One of the activities goes to 450-500 Kcal. Almost the same intense Rock-n-Roll aerobic — a lot of movement and jumps, high temp.
- Latina aerobic in. Lately especially popular, such as Zumba, which is in almost every fitness club. Incendiary Latin rhythms, is not very difficult technically, but very sexy movement. Rhythm, spring step, intensive work on the hips. All of this ensures a good physical stress and an elevated mood, despite the fatigue.
Of course, dance aerobics can be practiced at home.
Step aerobics at home and in the hall
Step aerobics has long been said sepa in almost all gyms — intensive horse around the platform is proven to be effective to actually build a perfect body. This kind of aerobics can even be called a force, because the more advanced complexes contain classes with weights and after the hopping part of the definitely through together a unit, and finally stretching.
Hours in the hall is preferred, first, because it is necessary and devices — the platform, the lever, or scales, second, the manual the trainer and the classes of group incentive does not end, but a step — a rather difficult view of the aerobics, so that the temptation to regret itself does not need to repeat. But also in the home are able to organize complete training is a process, especially if you have self-discipline. Inventory is easy to buy a sport-store or even replaced by improvised means.
If there is a plan to deal with the home, choose a platform width of 40 cm and a length of about a metre — some of the exercises are uncomfortable to carry close to too long on the bench. The height should be selected according to their physical condition, does not make sense to start right away high. Sports stores you can buy a model is height adjustable – it is very convenient for beginners.
If step aerobics is worth to follow some simple rules:
- Half an hour before exercise, drink 250 ml of water, during training drink a little and in small portions.
- If the booming platform to implement the movement is entirely through the legs, not off by back (it should be straight).
- Movements must be smooth, without jump-free.
- Foot platform please fully – the entire foot.
- The same movement is possible to make not more than one minute, then switch to the other leg (arm) or following exercise.
All the exercises step aerobics is met in a front of the platform (although some of the copyright in the programmes, there are other options, but they are "advanced user"). The knees of both legs slightly bent and to prevent injury. Housing must be kept straight, the muscles of the cream and the journalism is too tight, the shoulder is omitted, the chin risen.
All the complexes of step aerobics are based on several major steps: a Top-up, Basic step, Step-touch, V-Step, etc.
Perhaps the only disadvantage of aqua-aerobics is that it must not engage in at home (well that whether you have a personal pool). Everything else — it is ideal for everyone, regardless of body weight and age. In this regard, that the hours held in the water, not overloaded joints (especially the knees), which is very important, that people with a big excess weight.
The burden of doing so can be very good — thanks to the resistance of the water to make the exercises more difficult than on land. Nice is also that you don't sweat, you can leisurely swim in the warm-up and after a workout. The water helps to evenly distribute the workload, to simulate a beautiful figure. In fact, very lush lady — aqua-aerobics the only possible option for intense aerobic activities.
If you want to get rid of that excess weight does not need to buy expensive gym — the internet provides a good opportunity to deal with home aeroobika program developed by famous coaches and amateurs. You just have to find the story of the oriental dance or Zumba, complexes of step aerobics or rhythmic gymnastics. Select that which more likes, and start learning.